General Workout Routines and Questions

[raz_10]

I DID IT!!!!!👍
The final weight in was yesterday and I cant be any happier, not just for the win but how much I have accomplished and what some of my friends did!

it was a 50/50 competition, out of the 8 competitors four were able to loose 10+lbs and 10% or more of their body weight and the other 4 did not applied themselves

My girlfriend (17lbs/12.13%) came in second place on weight lost and % lost. However she still lost the competition, per say, as she did not reach her goal weight, she had to loose 20lbs.
Two other ladies lost their goal weight and an extra one to two pounds each, 14 lbs/10.22% & 15.7 lbs./10.26% respectively. 👍


My final numbers were

Starting weight 222 on May 1st.
Goal weight loss 186 by July 31st.
Total weight lost 184.4 = 16.94%

 

[eSZee]

Congratz dude.

 

[MarinaDiamandis]

I DID IT!!!!!👍
The final weight in was yesterday and I cant be any happier, not just for the win but how much I have accomplished and what some of my friends did!

it was a 50/50 competition, out of the 8 competitors four were able to loose 10+lbs and 10% or more of their body weight and the other 4 did not applied themselves

My girlfriend (17lbs/12.13%) came in second place on weight lost and % lost. However she still lost the competition, per say, as she did not reach her goal weight, she had to loose 20lbs.
Two other ladies lost their goal weight and an extra one to two pounds each, 14 lbs/10.22% & 15.7 lbs./10.26% respectively. 👍


My final numbers were

Starting weight 222 on May 1st.
Goal weight loss 186 by July 31st.
Total weight lost 184.4 = 16.94%

That's excellent, very well done!

 

[NLxAROSA]

Great results, raz! 👍

 

[Max Powers]

I sort of hit a plateau on my gym training, so I decided to do something a little bit different and got P90X.

I was pretty skeptical at first, since it's all over infomercials and all...but man if you put the time in this works.

I wouldn't recommend it if you're solely trying to bulk up...but if you have some muscle on you, it's a great way to get cut.

I was doing 5 days per week at the gym all summer before this, and while I had some nice gains...I feel like I've gotten more out of 3 weeks of P90x than I did through the whole summer at the gym.

Of course, it's quite a big time commitment, roughly 90min per day, 6 days per week, but I'm very happy with the results.

Also, I would warn against trying it unless you're in pretty good shape to begin with.

 

[NLxAROSA]

So, nobody doing workouts since August 2011?

Overstressed my achilles tendons in Q4 2011, so I had to give up running/leg training for about three months. Since January 1st 2012 back on schedule again with 2x full body workout and 2x 5 mile run per week. 👍

 

[MarinaDiamandis]

Ha, not sure why I haven't posted here yet!

Weight training 3 times a week, light cardio (jogging) once a week, HIIT and muay thai training once a week. Sometimes (usually in summer) do strongman type stuff (farmers walk, sled runs, tyre flips).

 

[ExigeEvan]

I'm running a marathon end of May so gym is strictly off limits. Been doing circuits training which is keeping what little upper body strength I have left.

 

[Lucas]

A couple of years ago I used to go to the gym... until I quit after about three weeks.
Now I'm exercising again after a year of doing absolutely no physical exercise. It's been four weeks since I've started going. This is my (incomplete) current routine (I'll post pics because I don't know if I get the names right):

Back:

Lat machine pull down
Cable row seated
One arm dumbbell row

Biceps:
Standing barbell curl
Concentration curl

Triceps:
Lying triceps extension
Overhead rope extensions
Seated single dumbbell extension

Chest:
Bench press
Flat bench dumbbell flyes
Dumbbell pullover

Shoulders
Arnold press
Alternate front dumbbell raise
Dumbbell lateral raise
Upright barbell row

Legs:
Leg curl
Leg extension
Leg press

(I don't know if these are in the correct category, I only know I have done them this week)

There's another exercise in which I hold a bar behind my neck with my hands, and I have to push up with my legs, and then back into a "sitting" position. Do you guys know how is it called?

I exercise two different muscle groups a day. The only ones I remember clearly are shoulders and legs (because I did them two days ago). I don't remember how the other ones are combined. I do eight exercises a day, and I go three days a week.




Also, I currently weigh 67kg (the same as before I started), of which I suppose most are on my belly. I still don't see any difference on it.

 

[TB]

There's another exercise in which I hold a bar behind my neck with my hands, and I have to push up with my legs, and then back into a "sitting" position. Do you guys know how is it called?

Squats. 👍

I've been going to the gym about 5 times each week for the last few months. So far I've only been doing cardio (gotta lose the gut) but I think it's about time I started lifting again, now that I've lost ~8 pounds.

 

[Neal]

Good luck Evan and well done TB, just getting to the gym 5 times a week is pretty amazing!

I'm just sticking with biking but should probably do some weights or at the very least some sit ups. Saying that I'm steadily losing weight and am loads fitter so it's all good.

 

[ExigeEvan]

Good luck Evan and well done TB, just getting to the gym 5 times a week is pretty amazing!

I'm just sticking with biking but should probably do some weights or at the very least some sit ups. Saying that I'm steadily losing weight and am loads fitter so it's all good.

Thanks 👍

I'm not sure if it applied to MB as much but a strong back as well as a strong core is vital in cycling, even if just to improve comfort on the longer rides.

 

[MarinaDiamandis]

Thanks 👍

I'm not sure if it applied to MB as much but a strong back as well as a strong core is vital in cycling, even if just to improve comfort on the longer rides.

Best of luck from me too, sir!

Being muscular certainly helps keep you safe while dirt jumping, free riding and downhilling. Who needs body armour when you're 'tonk'?!

 

[Neal]

I'm not sure if it applied to MB as much but a strong back as well as a strong core is vital in cycling, even if just to improve comfort on the longer rides.

My whole body aches after a proper mountain bike ride and my back hurts more than my legs on the hard climbs so I'd say a strong core is just as important with MB as it is with road riding. I'm sure with enough regular off road riding your core and arms would strengthen but I only do that about twice a month so the 3ish weekly rides are mostly in road. I get bored in the gym but I guess I should start doing some push ups and sit ups etc at home on the nights I'm not riding.

Being muscular certainly helps keep you safe while dirt jumping, free riding and downhilling. Who needs body armour when you're 'tonk'?!

I am pretty stocky so I can hustle the bike quite well plus I've got a protective layer of fat to cushion the landings when I fall off

 

[ExigeEvan]

My whole body aches after a proper mountain bike ride and my back hurts more than my legs on the hard climbs so I'd say a strong core is just as important with MB as it is with road riding. I'm sure with enough regular off road riding your core and arms would strengthen but I only do that about twice a month so the 3ish weekly rides are mostly in road. I get bored in the gym but I guess I should start doing some push ups and sit ups etc at home on the nights I'm not riding.

Planks would be ideal, as it's effectively static movement and posture you'd be maintaining most the time.

*Does not include fitness model

 

[Bram Turismo]

Planks are awesome exercises! A good while back I did planks as a finisher to my lifting days. Brutal stuff!

As for me, gyms have gotten really cheap since they're all starting to throw out their student offers. I don't know whether I want to spend the money, though. On one hand it's an ideal place to keep my leg strength up for when the snow is gone and I'm out cycling again. But on the other hand I know I will fall into that "I can haz huge bicepz?" routine again and gain weight through a bulk.

So right now I'm keeping myself to jogging; half an hour every day right before I go to bed. I just got back as I'm typing this right now, today's run was kind of really, really late!

Feels good though: The streets are empty and the city just kind of falls to sleep. A perfect moment to have time of my own to reflect on every day.

 

[MarinaDiamandis]

Planks are awesome exercises! A good while back I did planks as a finisher to my lifting days. Brutal stuff!

As for me, gyms have gotten really cheap since they're all starting to throw out their student offers. I don't know whether I want to spend the money, though. On one hand it's an ideal place to keep my leg strength up for when the snow is gone and I'm out cycling again. But on the other hand I know I will fall into that "I can haz huge bicepz?" routine again and gain weight through a bulk.

So right now I'm keeping myself to jogging; half an hour every day right before I go to bed. I just got back as I'm typing this right now, today's run was kind of really, really late!

Feels good though: The streets are empty and the city just kind of falls to sleep. A perfect moment to have time of my own to reflect on every day.

Jogging should see you well. Maybe glute exercises too, I know since i've started really targeting my glutes i've seen a big power increase overall.

 

[Omnis]

Planks are dumb. Too much stress on the shoulders. I'd rather do pallof presses and similar cable work.

 

[Neal]

*Does not include fitness model

Bugger!

Thanks for the planking tips, I'll give them a go while watching Top Gear tonight when the missus is out running. If she comes in and catches me mid-plank I'll pretend I'm playing with myself to save embarrassment

 

[ExigeEvan]

Planks are dumb. Too much stress on the shoulders. I'd rather do pallof presses and similar cable work.

Maybe at your size, but you know you're the exception and not the rule.

 

[Aldo]

Good luck Evan and well done TB, just getting to the gym 5 times a week is pretty amazing!

I'm just sticking with biking but should probably do some weights or at the very least some sit ups. Saying that I'm steadily losing weight and am loads fitter so it's all good.

Situps bugger up your back brudda! As mentioned your better off with a load of core stability stuff. Doing static bridges:
(Blatantly just posting this because it's porn, don't do it anything like that at all... I'm sure you could get a very good wrist workout with this as well. As the bird says do 25reps of that...)


Even holding that position for a few minutes is pretty tough but you can change it to make it harder and stuff. I know a lot of this 🤬 so gimme a shout if you want to know any of it. Can always just scan you the sheet over and you can have a play with yourself. If you'll pardon the pun.

 

[Starfirebird]

I ended up hurting my back in December and it's finally starting to get back to normal.I ended up losing 7 lbs during this time.

So i've been doing my Spartacus workouts 3 days a week now and core/abs 2 days a week.

If anyone has never tried Spartacus workout I would highly suggest giving it a try.

 

[Neal]

Situps bugger up your back brudda! As mentioned your better off with a load of core stability stuff. Doing static bridges:
(Blatantly just posting this because it's porn, don't do it anything like that at all... I'm sure you could get a very good wrist workout with this as well. As the bird says do 25reps of that...)


Even holding that position for a few minutes is pretty tough but you can change it to make it harder and stuff. I know a lot of this 🤬 so gimme a shout if you want to know any of it. Can always just scan you the sheet over and you can have a play with yourself. If you'll pardon the pun.

Hnnng! That woke me up this morning

I tried the plank things Evan posted....it turns out I don't actually have any core muscles! I think I'll be doing more of them so when you get chance scan that sheet and send it over 👍

 

[ExigeEvan]

Hnnng! That woke me up this morning

I tried the plank things Evan posted....it turns out I don't actually have any core muscles! I think I'll be doing more of them so when you get chance scan that sheet and send it over 👍

It's an easy way to kill a 3 minute ad' break, surely?

 

[W3H5]

Question, fitness buffs!

I ride for roughly 1:30 at a moderate pace, 5-6 days a week, doing 26km each day. Is this too much. Should I let my body rest more?

 

[Neal]

It's an easy way to kill a 3 minute ad' break, surely?

3 minutes! I didn't even make to the end of the Top Gear intro

Question, fitness buffs!

I ride for roughly 1:30 at a moderate pace, 5-6 days a week, doing 26km each day. Is this too much. Should I let my body rest more?

Jane has 3 apples?



I don't know the answer to the proper question but I'd guess it's ok as long as you're not pushing too hard on each ride

 

[Aldo]

Hnnng! That woke me up this morning

I tried the plank things Evan posted....it turns out I don't actually have any core muscles! I think I'll be doing more of them so when you get chance scan that sheet and send it over 👍

Ok will do it soon mate. 👍 3 minutes is easy.
If your struggling with that do 30 secs normal, switch to sideplank for 30, back to normal, other side, etc. I can do that for about 8 minutes...

 

[Neal]

Cheers 👍 There are few things in life I can do for 8 minutes...even switching position every 30 seconds!

 

[MarinaDiamandis]

Question, fitness buffs!

I ride for roughly 1:30 at a moderate pace, 5-6 days a week, doing 26km each day. Is this too much. Should I let my body rest more?

Unless your body is telling you otherwise, you are probably fine. If you are regularly tired/drowsy but can't get quality sleep, in discomfort, or always feeling hungry despite eating enough, then you should ask yourself your question about over training again.

From my personal experience, over training is uncommon unless you are training at 80-100% effort 6-7 days a week. Your body will let you know when you are overdoing it, as it affects the central nervous system and you'll feel like crap.

 

[ExigeEvan]

Question, fitness buffs!

I ride for roughly 1:30 at a moderate pace, 5-6 days a week, doing 26km each day. Is this too much. Should I let my body rest more?

Unless your body is telling you otherwise, you are probably fine. If you are regularly tired/drowsy but can't get quality sleep, in discomfort, or always feeling hungry despite eating enough, then you should ask yourself your question about over training again.

From my personal experience, over training is uncommon unless you are training at 80-100% effort 6-7 days a week. Your body will let you know when you are overdoing it, as it affects the central nervous system and you'll feel like crap.

Perfect answer.

You should know your body well enough to know if you're over training. But if it's not affecting you and quite routine then I wouldn't worry about it. If anything, I'd try and push a little harder just to mix things up so your body doesn't settle too much into it.